WHITEBOARD – 16 May 2016


Movement Prep:

1a. Hollow Body Rock: 4 sets of 36s holds
1b. Shoulder Bridge Rock: 5 reps

*If you can not bring your thoracic spine off the ground go to the same movement but with your feet on the ground under your knees. This is a rock, not static!

**For the shoulder bridge, rock your hips from the ground to the bridge position holding for 2 seconds at the top. Perform 5 reps.

2a: Planche Leans – Allthingsgym: 5 sets of 5
2b: Straddle Reverse Hyper Holds – 30s

*Example at 3:40 mark in video. Turn the hands slightly out to allow for forward shoulder without wrists getting ruined.

**For the straddle reverse hypers you can perform these on the brown glute ham machine. Come up to the top position while pointing the toes out and hold. Make sure your toes are above your glutes.


**If new to the prep work, for 1a work up to Hollow Body Rocks with bent hollow holds, bent hollow rocks, hollow body holds, and then hollow body rocks. Look up progression on GymnasticWOD.com

**For 2a, scale with plank hold (Push-up position), planche hold (shoulder forward of hand placement), planche hold (feet up on 24” box), and then sweeping planche leans

Strength Work:

A1.  DB Rear Foot Elevated Split Squats: 5 sets of 5 (1 DB = 10% +/- 3% of Back Squat – Increase weight from last week!)

A2. Twisting Squat Example – 3 reps each way in-between sets
**If you don’t have the mobility and strength for the Twisting squats. Perform 5 Hawaiian Squats each way in between. Go to the depth you can control!



3 Rounds of:

2 sets of:
30s Wallballs (20/14)
30s Double Rope Whip

1 Minute Row

1 minute Rest

2 Responses to “WHITEBOARD – 16 May 2016”
  1. grzm says:

    Movement prep:
    Hollow rock: 4 × 12s
    Shoulder bridge: ✔︎

    Planche leans: ✔︎
    Straddle reverse hypers: ✔︎

  2. dedikdrfc says:

    Split Squats: 45#

    Wall Balls: 15 in first round, 12 each round after
    Ropes: 20 whips a round
    Row: finished with 518 meters

    that was a rough one to get back into the swing of things.

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  • John Donne – Meditation 17

    No man is an island, entire of itself; every man is a piece of the continent, a part of the main. If a clod be washed away by the sea, Europe is the less, as well as if a promontory were, as well as if a manor of thy friend's or of thine own were. Any man's death diminishes me, because I am involved in mankind; and therefore never send to know for whom the bell tolls; it tolls for thee...

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